How To Quit Smoking

• Smoking remains prevalent in the EU, with 24% of adults still smoking.
• NHS-backed programmes offer behavioural support and nicotine replacement therapies.
• Quitting is often approached in stages: preparation, action, and maintenance.
• Sweden’s daily smoke rate is under 5%, in part thanks to alternative nicotine products.

The European Commission’s Special Eurobarometer report from 2023 shows that 24% of adults in the EU still smoke.¹

There can be several difficulties in getting smokers to quit cigarettes, including withdrawal symptoms, social influence, and cultural traditions.

In some countries, consumer-driven transitions to alternative nicotine products have led to a significant reduction in smoking rates. 

Read more about this in the section “The Role of Alternative Nicotine Products.”

There are two main approaches that people explore when adjusting their smoking habits:

1. Going Cold Turkey – Some individuals choose to stop smoking without substitutes. According to the NHS, this can be challenging due to nicotine dependence.²

2. Using Support Tools – Services like the NHS provide structured programmes which include nicotine replacement therapies (NRT) and behavioural support services.³

Breaking the process into manageable stages can make transitioning easier.

1. Preparation

• Setting a realistic timeline to reduce or quit smoking can be a useful tool.
• Identifying motivations and challenges may help individuals adjust their approach.
• Exploring available NHS support and professional guidance can provide structure.

2. Action

• Some individuals find that adjusting their environment, such as removing cigarettes and smoking-related items, helps manage nicotine habits.⁴
• The NHS notes that combining treatments, such as nicotine-free medicine with nicotine patches or gum, can help with quitting permanently.⁴

According to the UK Health Security Agency: 

"There is clear evidence that the most effective way to quit smoking is with expert behavioural support from local stop smoking services combined with stop smoking aids, including the prescription tablets Varenicline and Bupropion, NRT and e-cigarettes.

Smokers who get this package of support are up to four times more likely to quit successfully than those who try to quit unaided or with over the counter NRT.”⁵

3. Maintenance

• Recognising milestones and progress can help reinforce long-term adjustments.
• Getting support from professional services, friends, and family can be a helpful tool.⁶

Alternative nicotine products, including nicotine pouches and snus, may have played a role in reducing smoking rates in countries like Sweden

Sweden has one of the lowest adult smoking prevalence rates in Europe, with its daily smoking rate falling below 5% in 2025.

This means that Sweden has officially reached smoke-free status.

The economist David Sundén, who calculated this figure, states:

“[Sweden] has had relatively high cigarette taxes for a long time.

But just as important is the availability of alternatives: snus and, later, nicotine pouches.”

National data show widespread use of alternative nicotine products such as snus and nicotine pouches among Swedish adults, which coincides with declines in smoking rates.⁷

While these products are not part of NHS-backed stop smoking services, their impact in other countries highlights the role of consumer choice in smoking reduction strategies.

The NHS states that “nicotine vaping is less harmful than smoking”, but also notes that “vaping is not completely harmless.”⁸

Government initiatives in England offer vape starter kits and behavioural support to smokers who want to quit.

Finding the right support can make a significant difference.

• In the UK, the NHS offers local stop smoking services which are free. You can speak to experts who will offer support and guidance, with alternative nicotine products available.³
• Online communities can provide support during your quitting journey.
• NHS resources include apps, quit plans, and helplines that offer structured assistance.

The NHS says that individuals who reduce or quit smoking often report several changes:⁹

• Physical Health - Enhanced sense of taste and smell, able to breathe easier, and increased energy.
• Financial Savings – The average smoker could save up around £2,500 a year.
• Mental Health – Many ex-smokers report feeling less anxious, depressed, and stressed once they’ve gotten past the withdrawal stage.
• Long-Term Health – The long-term risk of cancer, lung disease, heart disease, and stroke will be reduced by a significant amount.

While smoking cessation remains a personal journey, evidence from the UK and internationally suggests that accessible nicotine alternatives can contribute to reducing smoking rates.

Sweden’s experience demonstrates how consumer-driven harm reduction strategies can support this process without excessive regulatory intervention. 

The availability of NHS-backed stop smoking services, along with broader access to alternative nicotine products, allows individuals to make informed choices about their path towards a smoke-free lifestyle.